Southington YMCA Livestrong at the YMCA cancer charity bench contest
Weighed in at 223 (not the normal scale I use at the YMCA) and was placed in the 221 Open division (only one there I believe). Took ATP about 45-an hour before I started lifting (hard to gauge with these things). Jay Ro from the Forum came down from MA to compete as well.
Opener: 275-3 whites. Easy.
Second: 300-3 whites. Went up smooth.
Final: 315-2 reds and a white. completed the lift, but was told my right foot "kicked out" so it didn't count.
Was annoyed that I didn't officially get the final lift, I was psyched that I completed it from a pause on my chest, as I first got 315 a week ago. Overall, I'd say I had a good night.
DB Incline Bench: 60/70/80 x 15
DB Incline Fly: 20/30/40 x 20
Floor Press: 135 x 10 x 3
Pec Deck: 100/110/120 x 20
Cable Front Raises: 50 x 10 x 2
Side Raises (Machine): 65 x 12, 100 x 12, 125 x 12
Plate Front Raise: 45 x 12 x 3
Cable Upright Rows: 120 x 3 x 8
V-Bar Pressdown: 150 x 12 x 3
Rope Pressdown: 120 x 8 x 3
Close Grip Bench: 185 x 12, 225 x 8, 225 x 8
Front Squats: 135/185/200 x 8
Hack Squat: 225/315/405 x 8
Leg Press (Machine): 317 x 3 x 8
Leg Ext.: 110 x 10, 110 x 10, 130 x 10 (all were slow)
Leaning Leg Curls: 90 x 8, 100 x 8, 100 x 8 (weight did not include the total poundage of the sled)
Seated Toe Raises/Standing Toe Raises: 90 x 20/260 x 8, 90 x 20, 300 x 10, 90 x 20/300 x 10
Did abs in between as well.
Thinking of adding some grapefruit juice into my diet...
Front Squats: 135/185/200 x 8
Hack Squat: 225/315/405 x 8
Leg Press (Machine): 317 x 3 x 8
Leg Ext.: 110 x 10, 110 x 10, 130 x 10 (all were slow)
Leaning Leg Curls: 90 x 8, 100 x 8, 100 x 8 (weight did not include the total poundage of the sled)
Seated Toe Raises/Standing Toe Raises: 90 x 20/260 x 8, 90 x 20, 300 x 10, 90 x 20/300 x 10
Did abs in between as well.
Thinking of adding some grapefruit juice into my diet...
Nice work, I've legs in the AM. I saw that grapefruit juice thread here earlier today and I am thinking of doing the same thing.
Solid wedge. What are your current observations on the New Stak?
I'm liking it. Feeling more refreshed and a deeper sleep when I take it before bed. I have a hectic work schedule right now, so I'm appreciative of the extra help.
Work. Gym. Back to work. So is my life these days.
Back/Biceps.
One Arm DB Row: 100 x 8, 130 x 8, 130 x 8
Wide Grip Cable Row/Face Pulls: 80 x 8/100 x 8, 100 x 8/120 x 8, 120 x 8/120 x 8
Laying T-Bar Row: 135 x 8, 145 x 8, 145 x 8
Lat Pulldown (Machine): 130 x 8, 150 x 8, 150 x 8, 150 x 8
Seated DB Curl: 20 x 8, 25 x 8, 30 x 8, 35 x 8, 40 x 5
Preacher Curl (Machine): 110 x 8, 125 x 8, 110 x 8, 110 x 8
DB Hammer Curs: 30 x 8, 35 x 8, 40 x 8, 45 x 8, 50 x 8
BB 21s: 35, 40, 45
BB Curls: 65 x 8, 95 x 3, 70 x 5
Standing Cable Curl: 40 x 8, 50 x 8
Had a nice pump on the biceps. Trying to make them grow or fall off.
Took Pak about 45 minutes prior to training. Had a glass of GF juice before taking the pills. Got a real good pump out of it.
Took Stak about 45 minutes prior. Had some GF juice as well.
Heavy singles day. Maxing out. Felt GREAT today.
Squats: 135 x 5, 225 x 3, 315 x 2, 365 x 1, 405 x 1, 435 x 1, 455 x 1, 475 x 0, 475 x 1*PR
Deads: 225 x 3, 315 x 2, 365 x 1, 405 x 1, 435 x 1, 455 x 1*PR
Log Clean and Press: 90 x 5, 145 x 3, 195 x 1, 205 x 1, 215 x 1, 225 x 0 (cleaned, couldn't press)
Log Incline Bench: 145 x 10, 195 x 10, 195 x 10
Everything was nice and tight and felt great. Felt the best I have in the gym in a long time.
Missed the first PR squat by about an inch. Didn't go deep enough. Wasn't going out like that. Five minute rest, went and took it. 15 pound increase in about six weeks.
Five pound increase on deads in six weeks. May have been more if I didn't squat first.
Forget what my log press max was. Was in the neighborhood of it.
First time doing log bench. A couple guys at my gym are competing in a contest that has it as an event. Was interesting.
Been stacking ATP with grapefruit juice. Working great. Good pumps.
Chest/Shoulders/Triceps
Incline DB: 80 x 9, 90 x 8, 90 x 8, 100 x 8
Incline DB Fly: 35 x 8 x 3 (left rotator cuff is not liking me)
Pec Deck: 120 x 8, 140 x 8, 160 x 8
Floor Press: 135 x 8, 185 x 8, 185 x 8
Cable Front Raises: 50 x 8 x 3
Side Raises (Machine): 120 x 8, 165 x 8, 165 x 8
DB Front Raises: 30 x 8, 35 x 8, 35 x 8
Upright Cable Rows: 120 x 8, 135 x 8, 150 x 8
Pressdown Combo (one rep normal, one rep reverse equals one whole rep): 60 x 8, 80 x 8, 100 x 8
Close Grip Bench: 225 x 8, 225 x 8, 225 x 8
Seated Dip (Machine): 100 x 8, 130 x 8, 160 x 8
Ext. (Machine): 55 x 50
nice work. I shoulda tried out the grapefruit juice stack.
Everything felt great. Heavy, but workable.
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Thanks bro. Definitely a good combo.
ATP 45 minutes prior (with GF juice). Preworkout 30 minutes before
Back/Biceps
Cleans: 95 x 5, 115 x 5,135 x 5, 165 x 5, 185 x 3
Wide Grip Cable Rows: 100 x 8, 130 x 8, 160 x 8
T-Bar Row: 135 x 8, 135 x 8, 160 x 8, 160 x 8
Pull Ups (Assisted/Machine): BW x 5 Assorted grips
Lat Pulldown (Machine): 100 x 8, 130 x 8, 150 x 8, 150 x 8
Seated DB Curls: 20 x 8, 25 x 8, 30 x8, 35 x 8
21s: 40/60/60
DB Hammer Curls: 40 x 8, 45 x 8, 50 x 8
Straight Bar Curl: 45 x 8 x 2
Preacher Curl (Machine): 60 x 8, 70 x 8, 70 x 8
Hack Squats: 135/225/315/405 x 8
Leg Ext.: 120/145/175/200 x 8 (Held the last rep, went down slow)
Leg Press (Machine): 400 x 8 x 2
Single Leg Seated Curls: 115 x 8 x 3 (super slow)
Seated Calf Raises: 100 x 20 x 3
Standing Calf Raises: 300 x 8 x 3
Did abs between sets.
Stak 45 minutes prior.
Have two packs left. Kinda weird as I thought there were three weeks worth, which should run out on Saturday.
Hack Squats: 135/225/315/405 x 8
Leg Ext.: 120/145/175/200 x 8 (Held the last rep, went down slow)
Leg Press (Machine): 400 x 8 x 2
Single Leg Seated Curls: 115 x 8 x 3 (super slow)
Seated Calf Raises: 100 x 20 x 3
Standing Calf Raises: 300 x 8 x 3
Did abs between sets.
Stak 45 minutes prior.
Have two packs left. Kinda weird as I thought there were three weeks worth, which should run out on Saturday.
I ran out sooner then I thought too.. u were taking it everyday right